The New Atkins Made Easy (38 page)

No need to worry about the carbs in bar food when you make it at home. These boneless, unbreaded chicken “fingers” are drenched in a delectable buffalo sauce that rivals what's served at the local watering hole. The minute amount of coconut flour has minimal carb impact, and the generous portion of chicken fingers turns an appetizer into a main dish.

1 cup beef or chicken broth

2 tablespoons Tabasco or other hot sauce

1 tablespoon tomato paste

1 tablespoon coconut flour (see
page 249
)

1 tablespoon butter

6 cups baby spinach

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cup diced roasted red pepper

1
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pounds chicken tenders

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teaspoon garlic powder

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teaspoon mild chili powder (optional)

1 tablespoon virgin olive oil

1. Prepare the buffalo sauce: In a small saucepan, stir together the broth, hot sauce, tomato paste, and coconut flour. Bring to a slow simmer and cook 5–6 minutes, until reduced to about 1 cup. Whisk in butter.

2. Toss the spinach and roasted red pepper in a large bowl. Divide the salad among 4 plates.

3. Sprinkle chicken with garlic powder and chili powder, if using.

4. Warm the olive oil in a large skillet. Add the chicken and cook 4–5 minutes, turning once, until both sides are browned. Reduce heat to low and carefully add the buffalo sauce. Transfer 6 tenders to each plate and serve immediately.

PER SERVING: Net Carbs: 5 grams; Total Carbs: 8 grams; Fiber: 3 grams; Protein: 41 grams; Fat: 8 grams; Calories: 252; Foundation Vegetables Net Carbs: 4 grams

• Substitute fingers of turkey breast for chicken.

• Replace baby spinach with romaine or thinly sliced kale (stems and tough ribs removed).

• If you like your chicken “atomic” hot, add
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teaspoon ground cayenne pepper.

Turkey Enchilada Salad

This salad uses crisp veggies, just like the classic version, along with protein-rich turkey, but cuts the carbs.

1 pound turkey cutlets

1 teaspoon mild chili powder

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teaspoon cumin

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teaspoon salt

2 tablespoons canola oil

1 green bell pepper, diced

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cup canned no-sugar-added enchilada sauce

3 large heads romaine, thinly sliced

1 cup grated Cheddar cheese

1. Sprinkle the cutlets with chili powder, cumin, and salt. Heat a large skillet over high heat. Add 1 tablespoon canola oil and cutlets. Cook 4–5 minutes, turning once or twice, until turkey is cooked through and no longer pink in the center. Transfer to a plate.

2. Reduce heat to medium and add remaining 1 tablespoon canola oil, and bell pepper. Cook 2–3 minutes, stirring often, until the vegetables start to soften. Reduce heat to low and add the enchilada sauce. Stir well, scraping up any bits that stick. Turn the heat off.

3. Divide the romaine among 4 plates. Thinly slice the turkey cutlets and divide them among the 4 plates. Top each plate with one-quarter of the green pepper mixture and sprinkle each plate with one-quarter of the cheese. Serve immediately.

PER SERVING: Net Carbs: 5 grams; Total Carbs: 10 grams; Fiber: 5 grams; Protein: 38 grams; Fat: 18 grams; Calories: 344; Foundation Vegetables Net Carbs: 5 grams

• Substitute shredded whole-milk mozzarella for the Cheddar.

This steakhouse-inspired salad uses nutritious, crunchy romaine in lieu of classic iceberg lettuce. The recipe calls for 2 pounds of flank steak because this cut doesn't come much smaller, providing 1 pound of leftovers for another meal, perhaps to top Marinated Kale Salad (
page 271
) instead of grilled chicken, or creamed spinach (see
page 268
). Note that the nutritionals are based on only half the flank steak.

2 heads romaine

2 pounds flank steak

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teaspoon no-sugar-added steak seasoning

1 tablespoon canola oil

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cup heavy cream

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cup red wine vinegar

1 tablespoon extra-virgin olive oil

1 teaspoon freshly ground black pepper

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teaspoon garlic powder

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teaspoon salt

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cup crumbled blue cheese

1 red bell pepper, seeded, diced

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small red onion, sliced

1. Cut each head of romaine into 4 even wedges. Remove the cores, rinse under cold running water, and wrap in paper towels or clean dish towels. Place in fridge while you prepare the steak. Sprinkle steak with the steak seasoning.

2. Heat a large skillet over high heat. Add the canola oil along with the steak. Reduce heat to medium and cook 7–8 minutes, without moving.
Turn the steak and cook 7–8 minutes more, again without moving. Transfer to a cutting board and let rest for 5 minutes.

3. Meanwhile, make the dressing: Place cream, vinegar, olive oil, black pepper, garlic powder, and salt in a medium bowl and whisk until smooth.

4. Place one-quarter of the romaine on each of four plates. Cut the steak in half, reserving half for another recipe (see
page 271
, variation). Thinly slice the remaining half and divide among the plates. Sprinkle 1 tablespoon blue cheese over each salad, followed by 3 tablespoons dressing. Sprinkle with the bell pepper and onion and serve immediately.

PER SERVING: Net Carbs: 4 grams; Total Carbs: 7 grams; Fiber: 3 grams; Protein: 28 grams; Fat: 25 grams; Calories: 365; Foundation Vegetables Net Carbs: 3 grams

All-Season Caprese Salad with Prosciutto

Caprese salad calls for vine-ripened tomatoes, which are usually available only in late summer. This main dish version uses jarred roasted red peppers instead. You can also find them at any olive bar. Make this salad ahead, cover with plastic wrap, and chill before transporting to your next potluck. Serve with one of our delectable soups for a satisfying meal any time of year.

1 cup fresh parsley leaves

1 cup fresh basil leaves

4 tablespoons extra-virgin olive oil

4 cloves garlic, chopped

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teaspoon salt

8 slices prosciutto

24 spears asparagus

Canola or olive oil cooking spray

8 ounces whole-milk mozzarella

1 cup roasted red pepper

1. Place parsley, basil, olive oil, 4 tablespoons cold water, garlic, and salt in a mini food processor or blender. Process until smooth. Set aside.

2. Cut each prosciutto slice into 3 long strips, for a total of 24. Wrap each strip around an asparagus spear; prosciutto will adhere naturally.

3. Coat a large skillet with cooking spray. Place over high heat and add the prosciutto-wrapped asparagus. Cook 5–6 minutes, turning occasionally, until the prosciutto has browned. Remove from the heat.

4. Thinly slice the mozzarella and fan it out on a platter. Top with the red pepper and prosciutto-wrapped asparagus spears and drizzle with the parsley-basil dressing. Serve immediately.

PER SERVING: Net Carbs: 7 grams; Total Carbs: 12 grams; Fiber: 5 grams; Protein: 24 grams; Fat: 30 grams; Calories: 400; Foundation Vegetables Net Carbs: 5 carbs

• Replace the roasted red peppers with two sliced vine-ripened tomatoes.

• Replace prosciutto with another 4 ounces mozzarella for a vegetarian option.

Cream of Broccoflower Soup

You'll need two heads of broccoflower, a hybrid of cauliflower and broccoli. If you can't find broccoflower, simply use one head of broccoli and one of cauliflower. If so, cut a few minutes of prep time by buying them as fresh or frozen florets. The gentle cooking process preserves the antioxidant power of these tasty cruciferous vegetables.

1 tablespoon canola oil

1 small red onion, sliced in rings

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teaspoon salt

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teaspoon freshly ground black pepper

4 cups broccoflower florets

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teaspoon curry powder (optional)

4 cups chicken broth

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cup mascarpone cheese

1. Heat a large stockpot over high heat. Add the oil, onions, salt, and pepper. Immediately reduce heat to medium and cook 4–5 minutes, stirring occasionally, until the onions turn golden yellow. Add the broccoflower and curry powder, if using. Cook 1 minute more, stirring often, until curry powder becomes fragrant.

2. Add chicken broth, 1 cup at a time, and 1 cup water. Cover and cook 5–6 minutes, until vegetables are tender. Turn off the heat and add the mascarpone. Puree with an immersion blender until smooth, or transfer to a blender to puree. Serve immediately.

PER SERVING: Net Carbs: 4 grams; Total Carbs: 6 grams; Fiber: 2 grams; Protein: 7 grams; Fat: 30 grams; Calories: 313; Foundation Vegetables Net Carbs: 3 grams

• Use a combination of broccoli, Chinese cabbage, and/or asparagus instead of broccoflower.

• Substitute cream cheese, sour cream, or heavy cream for the mascarpone.

No-Bean Chicken Chili

This chili is pale in color, thanks to shredded chicken spiked with lime and cauliflower, but it has a big, bold flavor—no beans about it! Cooking the chicken with its skin and bones yields superior flavor and keeps the meat from drying out. Letting it rest in the broth finishes the cooking without toughening the meat, as boiling does. This dish freezes well, so feel free to double the recipe.